Fighting Fat

Most of the questions I receive on a daily basis are from people who want to lose weight--or more specifically, to lose fat. I wanted to give you all a really in-depth description of the different ways we can achieve fat loss, so let's start with a quick look at what fat is.

Chemically, fats are usually triesters of glycerol and fatty acids. They can be liquid or solid at room temperature, and can be derived from a wide variety of animal and plant sources. In the human body fat is used for insulation, an emergency energy source, the protection of various vital organs and also to condition the hair and skin in some cases.

The problematic fat that most people are concerned about losing is found just under the skin, and is solid at room temperature. It can be (as we all know) unsightly, damaging to self esteem and in some cases an indicator of more serious problems such as diabetes or heart disease. Build-up of this problem fatis usually a result of over-indulgence in saturated fats or refined carbohydrates such as glucose.

Luckily, we have a remarkable amount of influence over our bodies. If we so choose, we can mould and sculpt ourselves to virtually whatever proportions we desire. Want to lose fat? Here are some ways to do so.

Exercise!

If you're not doing it already, this is a must. Fat is only a secondary source of energy for the human body, so excluding the possibility of starvation or a very strict diet, you won't get rid of it until you get your sweats on! My personal preference is resistance training, for time-efficiency and maximum gains. However, if you can't make it to the gym, sprint sessions or uphill running are both free and will produce results.

Cut the Carbs!

Don't worry; I'm not advocating the Atkins diet. We all need energy, and naturally carbohydrates are our primary source. What many don't realise is that unused carbohydrates are converted by the body into fat and stored as such. If you're exercising every day and live a busy lifestyle you can probably afford to eat pasta with every meal. However, if you work a desk job or find yourself driving most of the day, you should try to make sure a maximum of 1/3 of each meal is carbohydrate based.

Heat is the Key!

The active ingredient in spicy foods is called capsaicin. It is responsible for the sweating, pain and subsequent digestive issues associated with eating many such foods due to its mild irritant properties. A less obvious property of capsaicin is its ability to cause the passing of (and also limit the storage of) fats. You may find your tolerance for capsaicin is very limited initially, but it only takes a small period of consumption before the body develops a level of resistance that will allow you to reap the benefits.

Supplement your Diet!

There are supplements on the market specifically designed to burn fat. Whilst this sounds like wishful thinking, I can confirm that they do work. Ingredients such as Chromium, Green Tea, Bitter Orange Peel and Caffeine can all work in unison to produce some real, palpable effects. Although they're not a miracle cure, taken in the correct dose fat burning supplements can provide the ideal accompaniment to your exercise plan. See our Reviews section for our top rated fat burners.